AMRAP 12

2-4-6-8-10-12-14…

DB snatch
DB reverse lunge
Burpee

Thruster 5 RM

4 Rounds:
A) 30s T2B
Rest 15s
B) 30s KB swing @32/24kg
Rest 15s
C) 30s Thruster @42,5/30kg
Rest 3min
Liiku kovaa, mutta keskity hyvään liike tekniikkaan.

A,
3 rounds for time of:
7 Thrusters @61/43kg
14 Assault Bike Calories
21 Wall Balls @9/6kg
63 Double Unders

Goal: sub 12 mins

B,
For quality:
3x6 L/6 R Eccentric Bulgarian Split Squats, pick load
3x6 Eccentric Kneeling Heels-to-Butts
3x6 Tempo Banded Goblet Squats, pick load
3x6 Eccentric Barbell Rows, pick load
3x6 Eccentric Incline Dumbbell Flies, pick load
3x6 Tempo Dumbbell Pull Overs, pick load

Eccentric Bulgarian Split Squats- 6 secs lowering
Eccentric Kneeling Heels-to-Butts- 6 secs lowering
Tempo Banded Goblet Squats- 3 secs down and up, band behind knees
Eccentric Barbell Rows- 6 secs lowering
Eccentric Incline Dumbbell Flies- 6 secs lowering
Tempo Dumbbell Pull Overs- 6 secs down and up

Tabata bike or row
0:20 easy pace
0:10 fast pace
X 8

Core strength
EMOM x 12 (6 rounds)
Min 1: 0:45 plank
Min 2: 15 weighted sit ups 20/14

A,
Romanian Deadlift 1x5

Use the heaviest weight you can for the set.

Build up to a heavy set of 5 in 15 mins.

B,
For time:
21-18-15-12-9-6-3 reps of:
Toes-to-bar
Kettlebell Swing, 70/53 lbs
-- then --
84 Bike Erg Calories

Goal: sub 17 mins

C,
For distance:
Run: 1x 24 mins

Complete as:
3 mins- easy
3 mins- moderate
3 mins- hard
5 mins- easy
5 mins- moderate
5 mins- hard

10 rounds for time
3+3 dB snatch
4 burpee over dB
3+3 dB clean&jerk
4 burpee over db

Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam ruler

Alternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

OR

Yoga 40 Minutes

A,
Sled Push 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

B,
Complete as many rounds as possible in 15 mins of:
7 L Arm Dumbbell Snatches @24/16kg
7 R Arm Dumbbell Overhead Squats
14 GHD Sit-ups
7 R Arm Dumbbell Snatches
7 L Arm Dumbbell Overhead Squats
21 Double Unders
7 L Leg Dumbbell Suitcase Lunges,
7 R Arm Dumbbell Push Press
14 GHD Sit-ups
7 R Leg Dumbbell Suitcase Lunges
7 L Arm Dumbbell Push Press
21 Double Unders

C,
For quality:
Go Outside

Choose something you can do outside the gym with a long duration and low intensity effort. Easy jog, trail run, or bike ride, etc...

A,
1 Snatch, pick load

Every 1 min for 9 mins.

mins 1-3: 65% 1RM
mins 4-6: 70% 1RM
mins 7-9: 75% 1RM

B,
Every 4 mins for 20 mins do:
11 Box Jump Overs @60/50cm
9 Bar Facing Burpees
7 Front Squats,@61/43kg
5 Muscle-ups

C,
5 rounds for quality of:
Kettlebell Farmers Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, pick load, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs

Rest 30 secs between each round OR see if you can go unbroken.